CrossFit OwnIt – CrossFit Weightlifting Back Squat (4 singles @ 85-90% range ) Metcon Metcon (Time) 5 RFT 12 T2B 16 box jumps (24/20) 20 KBS (53/35)Read More

CrossFit OwnIt – CrossFit weightlifting Clean and Jerk (Every 90 seconds x 8 sets 2 cleans + 1 jerk *start @ 60% and build to no more then 85%) weightlifting RDL (4 sets x 8 reps @ 75% of clean ) Metcon Metcon (Time) 3 rounds 1 minute plank 20 bicep curls 15 banded tricep...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner For time 2 rounds of 1k row/50 calorie bike 70 alt DB snatches (50/35) 60 DB squats (50/35) 50 push upsRead More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) Teams of 4 32 minute alt EMOM 1 partner accumulates calories on machine 1 partner wallball thrusters 1 partner sit ups 1 partner deadlifts (65/55) *score = calories *switch every minuteRead More

CrossFit OwnIt – CrossFit weightlifting Snatch Grip Deadlift (5 sets x 2 reps @ 95% of snatch ) Metcon Metcon (Time) For time 24 devils press (50/35) 24 bar MU 24 ring dipsRead More

CrossFit OwnIt – CrossFit weightlifting Front Squat (4 sets x 3 reps @ 80%) Metcon Metcon (AMRAP – Rounds and Reps) 24 minute amrap @ recovery pace 15/12 calorie bike or row 12 1-DB box step ups (50/35) (20 inches for all) 36 crossover single unders Metcon Metcon (Time) Run club at 4:30pm! E5MOM x...Read More

CrossFit OwnIt – CrossFit weightlifting Clean and Jerk (5 sets x 1 rep @ 80% ) Metcon Metcon (AMRAP – Reps) 5 rounds 3 minutes on/1 minute off 300m run 6 clean and jerks (135/95) Max burpees with remaining time *score = burpeesRead More

CrossFit OwnIt – CrossFit weightlifting Back Squat (4 sets x 3 reps @ 80% ) Metcon Metcon (Time) 4 RFT 18 front rack lunges (95/65) 15 T2B 12 box jump overs (24/20)Read More

CrossFit OwnIt – CrossFit weightlifting Hang Snatch (12 minute EMOM 1 hang snatch (above knee) + 1 low hang snatch (below the knee) *start at 55% and build ) weightlifting Strict press (5 sets x 5 reps @ 65% ) Metcon Metcon (Time) 3 rounds 1 min wall sit 20 barbell good mornings 30 sit...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time (partner) 50 DU (both partners) 60 power snatches (115/75) 50 DU (both) 60 squat clean thrusters (115/75) 50 DU (both) 60 C2B/pull ups/ring rows 50 DU (both) *scale for DU = 50 drag rope single unders, or 100 regular single undersRead More